12 tips to stimulate testosterone production and boost muscle growth

When your personal goal is to stimulate muscle growth, there are several factors you should take into account. This is not only about the intensity of your workouts, but also about your diet, supplementation and resting. Let us just emphasize that among these variables, there’s another supplement that stands out and that will eliminate the amount of muscle you’ll build: your body’s natural testosterone levels.

Testosterone is produced by the body and it is an essential hormone when it comes to the growth of muscle mass, because its biochemical reactions stimulate the increase in strength, protein synthesis, performance, decrease bad cholesterol levels and improve humor.

The male body is able to produce about 10mg a day, whereas the feminine body produces, on average, 0.25 to 1.0mg/day. However, as you get old, it is normal that this hormone’s release stops being as constant as it is in ages between 18 and 35.

5. Don’t work out more than you should. You should have enough sleep to be able to recover and avoid going into overtraining. Overtraining may lead to a 40% decrease in testosterone levels. If you need to, take a break from your workouts during one or two weeks. Sleep deprivation may be good for cortisol release, a catabolic hormone that lowers testosterone levels.

To make sure you are taking the recommended daily dosage, we recommend:

7. Take vitamin C. This vitamin has the ability of controlling cortisol levels. You can find it in foods like: lemon, orange, maracuya, acerola, strawberry, tomato, etc.

To make sure you are taking the recommended daily dosage (1g, minimum), we recommend:

8. Make sure you take the right amounts of zinc. The lack of this mineral makes it hard for testosterone to be released. If this hormone is not available in the blood stream, it won’t be able to do its job, like muscle anabolism. You can find it in these foods: nuts, chestnuts, meat, salmon, liver, etc.

To make sure you are taking the recommended daily dosage (10-20mg, minimum), we recommend: